Tuesday, April 30, 2013

"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it." ~ Priscilla Welch

Tomorrow is May 1, and for many people that means the start of marathon season. We may still be getting tricked by mother nature, but soon the snow and ice will be gone and we'll see more people out enjoying the trails and filling the sidewalks. There are many great events in Saskatchewan for competitive and recreational runners. Whether you choose to aim for a personal best, enjoy the festivities, cheer on a friend or family member, or leisurely run/walk, the important thing is to stay active. Healthy eating and activity are often too low on our priority lists. Below are a variety of events (please let me know if I missed one and I'll gladly add it) with a variety of distances and themes to keep them competitive and fun. I ran the 5km last year at the Bridge City Boogie and will run the 10km this year to keep things interesting! I also plan to try out the Color Me Rad 5km event for something fun to do with a group of friends.

I haven't posed a question to you in awhile, but what are you training for or registering for this Spring/Summer/Fall?

Friday, April 26, 2013

It feels like Spring is finally here! Perhaps you're an experienced gardener or maybe you're thinking about planting for the first time.If you're getting ready to spend time outside and aren't sure where to start planning your garden, Allison Babich, a dietetic intern who spent a few days with me, has some advice and tips to get you started...Summer is just around the corner and there is one
strategy that can help you accomplish 3 things: eat healthy, save
money, and get outside more often...Gardening! Gardening doesn't have to
be time consuming, can be very relaxing, and its hard to match the
taste of a vegetable or fruit that you grew with your own hands! The
first step is picking a space, and there are 3 things you should look
for:
1. Sunshine, choose a spot that gets at least 6 hours of sunshine per
day. For first time gardeners, choosing a small space is best so that
your garden doesn't become too large and overwhelming. If you dont have
a yard you can even use large plant pots or boxes for container
gardening! Container gardens are a convenient alternative to a
traditional garden if you dont have a lot of space, and they can be
kept close by on balconies or patios for easy care and harvesting. 2.
Water, the closer you are to a source of water the better. Consider
keeping a small rain barrel near your garden to help cut down on water
waste and save on your water bill! 3. Healthy soil, you can purchase
nutrient rich topsoil from your neighbourhood greenhouse to mix in with
your soil at home, or have yours tested for quality to ensure your
plants will grow their best!

The next step is to choose vegetables, fruit, herbs, and flowers that
are easy to grow and that you enjoy! Growing these types of plants
together creates a beautiful and interesting garden, and some flowers
and herbs can help keep insects and pests away from your home and
garden! You may find it easier to start off with seedlings for your
first garden, just make sure the plants are healthy and insect free.
Seeds are just as easy to grow. Check the back of the package of seeds
for growing and harvesting information, and there you will find the best
time to plant your seeds, how deep to plant them, how long your plant
will take to grow, and how and when to harvest your food.
Here are a few examples of vegetables, fruit, herbs, and flowers that
are easy to grow in Saskatchewan and that taste and look amazing:
Carrots (seeds) and tomatoes (seedlings) are low maintenance and easy to
harvest and enjoy. Strawberries and raspberries grow with almost no
tending, and are easy to pick and eat on the spot. Parsley will help
keep bugs away from tomatoes and coriander and chives make delicious
additions to meals. Pansies and petunias are pretty and grow well in SK.
Another nice flower to try is German Chamomile, it grows well and you
can make tea from the dried petals!
Happy Gardening!

Monday, April 8, 2013

Watch out world - university students are preparing for final exams yet again! What this means will definitely depend on the individual characteristics of the student. For some, it will mean free time because lectures are all done. For others it will mean locking themselves in the library for the next 3 weeks. Even though it may not seem like a priority, it is important for students (and student-athletes) to stay healthy during this time. Many university athletes train hard during the off-season and need to ensure that exam stress doesn't affect physical performance, recovery, or healthy food choices. That means taking time to grocery shop, prep a big batch or two, hydrate, move your body, get fresh air, and allow your brain to rest.
If you're eating unhealthy snack foods and relying on caffeine at all hours of the day you will likely get run down and not be efficient when you do spend time with your books. I still struggle with balance in my life, but I know that clearing my head and/or working out and providing my body with water and nutritious foods allows me to be more productive. When exams end and you're ready to be free for the summer, you don't want to be sick in bed with no energy left.

Focus on a variety of colourful vegetables and fruit to provide important nutrients and fibre. By including lean proteins and healthy fats you will stay full for longer and be able to make it to the next study break without crashing and wishing you had a bag of chips or candy. Yes, you may be strapped for time, but buddy up and have a potluck for a mental/social break or take turns cooking to help whoever is cramming at the moment.

The government of Alberta has a few tips about managing exam time, which includes scheduling snack breaks and eating breakfast the morning of your exam(s). They also have links about dealing with exam stress and anxiety.

I know you don't want to forget the class material, but don't forget to take care of your health and wellbeing!

Disclaimer

This blog provides information intended for general use only and is not to replace medical advice. For recommendations that meet your specific health needs, contact your physician, registered dietitian or other healthcare professional.
The views and opinions shared in hiah chat are unique to the interviewees and may not reflect the values of Something Nutrishus Counselling & Coaching as a whole.